Thursday 5 October 2015
Strength/Skill Squat Clean- Test 1 Rm Work on Technique WOD 15 Min Amrap 200m Run 20 Wall Balls20/14lbs 20 KB Swings 24/16kg
Strength/Skill Squat Clean- Test 1 Rm Work on Technique WOD 15 Min Amrap 200m Run 20 Wall Balls20/14lbs 20 KB Swings 24/16kg
Skill 400 Double Unders or 10 Mins Practice WOD- ‘McGhee’ 30 Min Amrap 5 Deadlifts 125/85kg 13 Push Ups 9 Box Jumps 24/20′
Skill Running WOD- ‘Nancy’ 5 rounds for Time Run 400m 15 Overhead Squats 43/30kg
Strength Overhead Squat Test 1 Rm WOD- ‘Kelly’ 5 Rounds for Time Run 400m 30 Box Jumps 24/20′ 30 Wall Balls 20/14lbs
Mobility 10 Mins WOD Foundation Friday 4 WODs from Foundation Course done back to back
Skill Rope Climbs WOD- Chipper 70 DUs 60 Air Squats 50 Pull Ups 40 Wall Balls 20/14lbs 30 Power Cleans 60/40kg 20 Thrusters 40/25kg 10 Bar Hop Burpees 5 Muscle Ups 70 DUs
Skill Double Unders 10 Mins Practice or 400 DU’s WOD 20 C2B 20 HSPU 15 C2B 15 HSPU 10 C2B 10 HSPU 5 C2B 5 HSPU 20 Front Squat 60/30kg
Endurance Running WOD 15 Min Amrap 3 Burpee Pull Ups 6 Squat Cleans 50/30kg 3 Wall Walks 6 Push Jerks 50/30kg
Mobility 10 Mins WOD – Cindy 20 Min Amrap 5 Pull Ups 10 Push Ups 15 Squats